ACE GROUP FITNESS INSTRUCTOR FINAL PAPER 2025/2026
QUESTIONS WITH ANSWERS GRADED A+
✔✔cardiorespiratory endurance - ✔✔ability of circulatory an respiratory systems to
supply oxygen to working muscles during sustained physical activity
✔✔muscular endurance - ✔✔ability o fa muscle to perform repeated or sustained
contractions without fatigue
✔✔muscular strength - ✔✔the ability of muscle to exert maximal force
✔✔flexibility - ✔✔range of motion at a joint
✔✔body compisition - ✔✔relative amounts of fat mass and fat-free mass in the body
✔✔skill-related components of fitness - ✔✔agility, coordination, balance, power,
reaction time, speed
✔✔agility - ✔✔ability to rapidly and accurate change position of body in space
✔✔Coordination - ✔✔ability to smoothly and accurately perform complex movements
✔✔power - ✔✔rate at which work can be performed, performing muscle contractions at
high velocity
✔✔balance - ✔✔ability to maintain equilibrium while stationary or moving
✔✔reaction time - ✔✔amount of time elapsed between stimulus for movement and
beginning of movement
✔✔speed - ✔✔ability to perform a movement within a short period of time
✔✔FITT - ✔✔frequency, intensity, time, time
✔✔Frequency for aerobic exercise - ✔✔3-5 days a week
✔✔intensity for aerobic exercise - ✔✔moderate (40-59% HRR) and/or vigorous (60-
89% HRR)
✔✔time for aerobic exercis - ✔✔30-60 minutes/day of moderate intensity, 20-60
minutes/day of vigorous, or combination of moderate an vigorous
✔✔type for aerobic exercise - ✔✔continuous or intermittent aerobic exercise that
involves major muscle groups
,✔✔frequency for resistance execise - ✔✔for novices, each major muscle group should
be trained at least 2 days/week; for experienced, frequency is secondary to volume,
thus individuals can choose a weekly frequency per muscles\ group based on
preference
✔✔type for resistance exercise - ✔✔multijoint exercises and some single joint exercises
✔✔frequency for flexibilty - ✔✔2-3 days/week but daily is best
✔✔intensity for flexibilty - ✔✔point of feeling tightness or slight discomfort
✔✔time - ✔✔hold static stretches for 10-30 seconds; older adults 30-60 seconds; PNF -
3-6 second light to mod stretch followed by 10-30 sec assisted stretch
✔✔type for flexibility - ✔✔different flexibility exercises for each major muscle-tendon
unit; static flexibility, dynamic flexibility, ballistic flexibility, and PNF
✔✔principles of training - ✔✔specificity, progressive overload, and reversibility
✔✔3 planes of motion - ✔✔sagittal, frontal, transverse
✔✔Glenohumeral - ✔✔mobility
✔✔scalpulaothoracic - ✔✔stability
✔✔thoracic spine - ✔✔mobility
✔✔lumbar spine - ✔✔stability
✔✔hip - ✔✔mobility
✔✔knee - ✔✔stability
✔✔ankle - ✔✔mobility
✔✔foot - ✔✔stability
✔✔sagittal plane - ✔✔separates the body into right and left halves.
✔✔motion in sagittal plane - ✔✔forward and backwards
✔✔joint actions in sagittal plane - ✔✔flexion, extension, plantar flexion, dorsiflexion
, ✔✔exercise that occurs primarily in sagittal plane - ✔✔dumbbell bicep curls
✔✔Frontal plane - ✔✔separates the body into anterior and posterior parts
✔✔movements that occur in frontal plane - ✔✔lateral movements
✔✔joint actions in frontal plane - ✔✔abduction, adduction, lateral and spinal flexion,
ankle eversion and inversion, elevation and depression at the scapulae
✔✔exercise that occurs in frontal plane - ✔✔standing yoga postures, jumping jacks
✔✔transverse plane - ✔✔divides body into upper (superior) and lower (inferior) parts
✔✔movements that occur in transverse plane - ✔✔rotational or twisting movements
✔✔joint actions in transverse plane - ✔✔rotation, horizontal shoulder adduction and
abduction
✔✔exercise in the transverse plane - ✔✔yoga and Pilates twists, bicycle crunches
✔✔5 primary movement patterns - ✔✔bend and lift, single leg, pushing, pulling,
rotational
✔✔balance in exercise - ✔✔includes cardio, strength, and flexiblity
✔✔3 ways balance applies to group exercise - ✔✔neuromuscular, training, and
programming
✔✔balance in training - ✔✔both sides of body, both directions, balance among cardio,
strength, and flexibility
✔✔balance in programming - ✔✔using opposing muscles, various planes
✔✔example of a balanced program design in a group fitness class - ✔✔grapevines
combined with forward and backward marching
✔✔dorsiflexion - ✔✔raising the top of the foot towards the front of the lower leg
✔✔concentric contraction example - ✔✔upward phase of a push up
✔✔what activity is primarily fueled via the aerobic system - ✔✔jogging for 10 minutes
QUESTIONS WITH ANSWERS GRADED A+
✔✔cardiorespiratory endurance - ✔✔ability of circulatory an respiratory systems to
supply oxygen to working muscles during sustained physical activity
✔✔muscular endurance - ✔✔ability o fa muscle to perform repeated or sustained
contractions without fatigue
✔✔muscular strength - ✔✔the ability of muscle to exert maximal force
✔✔flexibility - ✔✔range of motion at a joint
✔✔body compisition - ✔✔relative amounts of fat mass and fat-free mass in the body
✔✔skill-related components of fitness - ✔✔agility, coordination, balance, power,
reaction time, speed
✔✔agility - ✔✔ability to rapidly and accurate change position of body in space
✔✔Coordination - ✔✔ability to smoothly and accurately perform complex movements
✔✔power - ✔✔rate at which work can be performed, performing muscle contractions at
high velocity
✔✔balance - ✔✔ability to maintain equilibrium while stationary or moving
✔✔reaction time - ✔✔amount of time elapsed between stimulus for movement and
beginning of movement
✔✔speed - ✔✔ability to perform a movement within a short period of time
✔✔FITT - ✔✔frequency, intensity, time, time
✔✔Frequency for aerobic exercise - ✔✔3-5 days a week
✔✔intensity for aerobic exercise - ✔✔moderate (40-59% HRR) and/or vigorous (60-
89% HRR)
✔✔time for aerobic exercis - ✔✔30-60 minutes/day of moderate intensity, 20-60
minutes/day of vigorous, or combination of moderate an vigorous
✔✔type for aerobic exercise - ✔✔continuous or intermittent aerobic exercise that
involves major muscle groups
,✔✔frequency for resistance execise - ✔✔for novices, each major muscle group should
be trained at least 2 days/week; for experienced, frequency is secondary to volume,
thus individuals can choose a weekly frequency per muscles\ group based on
preference
✔✔type for resistance exercise - ✔✔multijoint exercises and some single joint exercises
✔✔frequency for flexibilty - ✔✔2-3 days/week but daily is best
✔✔intensity for flexibilty - ✔✔point of feeling tightness or slight discomfort
✔✔time - ✔✔hold static stretches for 10-30 seconds; older adults 30-60 seconds; PNF -
3-6 second light to mod stretch followed by 10-30 sec assisted stretch
✔✔type for flexibility - ✔✔different flexibility exercises for each major muscle-tendon
unit; static flexibility, dynamic flexibility, ballistic flexibility, and PNF
✔✔principles of training - ✔✔specificity, progressive overload, and reversibility
✔✔3 planes of motion - ✔✔sagittal, frontal, transverse
✔✔Glenohumeral - ✔✔mobility
✔✔scalpulaothoracic - ✔✔stability
✔✔thoracic spine - ✔✔mobility
✔✔lumbar spine - ✔✔stability
✔✔hip - ✔✔mobility
✔✔knee - ✔✔stability
✔✔ankle - ✔✔mobility
✔✔foot - ✔✔stability
✔✔sagittal plane - ✔✔separates the body into right and left halves.
✔✔motion in sagittal plane - ✔✔forward and backwards
✔✔joint actions in sagittal plane - ✔✔flexion, extension, plantar flexion, dorsiflexion
, ✔✔exercise that occurs primarily in sagittal plane - ✔✔dumbbell bicep curls
✔✔Frontal plane - ✔✔separates the body into anterior and posterior parts
✔✔movements that occur in frontal plane - ✔✔lateral movements
✔✔joint actions in frontal plane - ✔✔abduction, adduction, lateral and spinal flexion,
ankle eversion and inversion, elevation and depression at the scapulae
✔✔exercise that occurs in frontal plane - ✔✔standing yoga postures, jumping jacks
✔✔transverse plane - ✔✔divides body into upper (superior) and lower (inferior) parts
✔✔movements that occur in transverse plane - ✔✔rotational or twisting movements
✔✔joint actions in transverse plane - ✔✔rotation, horizontal shoulder adduction and
abduction
✔✔exercise in the transverse plane - ✔✔yoga and Pilates twists, bicycle crunches
✔✔5 primary movement patterns - ✔✔bend and lift, single leg, pushing, pulling,
rotational
✔✔balance in exercise - ✔✔includes cardio, strength, and flexiblity
✔✔3 ways balance applies to group exercise - ✔✔neuromuscular, training, and
programming
✔✔balance in training - ✔✔both sides of body, both directions, balance among cardio,
strength, and flexibility
✔✔balance in programming - ✔✔using opposing muscles, various planes
✔✔example of a balanced program design in a group fitness class - ✔✔grapevines
combined with forward and backward marching
✔✔dorsiflexion - ✔✔raising the top of the foot towards the front of the lower leg
✔✔concentric contraction example - ✔✔upward phase of a push up
✔✔what activity is primarily fueled via the aerobic system - ✔✔jogging for 10 minutes
